Is intermittent fasting mentally beneficial?
Is Intermittent Fasting Safe? - News - 2021
Fasting has been part of the life of many cultures for hundreds of years, be it for religious reasons, lack of food supplies or for health reasons.
More recently, intermittent fasting has become the trend for losing weight and improving brain and body functions. With intermittent fasting, in contrast to traditional fasting, short-term fasting and eating periods alternate.
Many intermittent fasting protocols were started as a supplement to fitness programs to improve muscle mass, but have evolved to focus on the fasting portion without special training plans.
So, should you try to fast intermittently?
Although the scientific evidence on the benefits of intermittent fasting is still sparse, some of the pros and cons are examined below:
1. Improves longevity
Intermittent fasting has been shown in animal studies to reduce blood pressure, aging, and insulin resistance.
2. Repairs cell damage from oxidative stress (i.e. free radicals)
This in turn reduces the growth and aging of cancer cells.
3. Reduces the risk of type 2 diabetes
Reduces insulin resistance and overall insulin levels.
4. Reduces the level of chronic inflammation
Chronic inflammation can lead to heart disease, cancer, and depression, among other things.
5. Weight Loss
There are a variety of intermittent fasting programs to choose from, so you can find one that is right for your lifestyle and metabolism. Below are three alternatives.
The 16/8 method
This method is my personal favorite. You fast 14 to 16 hours a day with water and other calorie-free beverages and only eat for 8 to 10 hours during the day.
This diet can be as simple as not eating after dinner and skipping breakfast. It is recommended that men fast for 16 hours and women 14 to 15 hours.
Alternate day fasting
Alternate a day of fasting with a day of eating during the week.
The 5: 2 diet or the "fast diet"
You fast with a small amount of food any two days of the week and eat normally five days of the week.
And you don't have to be an athlete to benefit, because intermittent fasting can benefit all types of lifestyles. While regular exercise is part of a healthy lifestyle, the above benefits apply whether you are an extreme athlete or not exercising at all.
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1. Energy drops
Some people complain that they cannot get through a day of fast without losing energy, drowsiness, inability to think clearly, irritability, or being extremely hungry until the body is used to fasting.
2. Hormonal imbalances
When women fast too much and are too caloric, hormones can become unbalanced. As with other extreme low calorie situations, a woman can develop amenorrhea.
3. Trigger eating disorder
Intermittent fasting can be dangerous for those who may have an underlying eating disorder.
4. Lifestyle factors
Fasting can be detrimental if you are pregnant, breastfeeding, very young, or elderly - i. H. In life situations in which one has to eat sufficiently and evenly.
5. Problems with blood sugar
Fasting can be difficult if you are diabetic or need careful blood sugar controls. If you don't eat for a long time, your cells will make changes to how much insulin they produce and how they use glucose.
6. Lack of robust research
Although some proponents of intermittent fasting make claims, there are no scientific studies to support the development of lean body mass from fasting programs.
7. Can lead to injuries
Some believe that exercising while fasting burns more calories. This has not been proven, and some studies suggest that exercising while fasting may result in more injuries.
The bottom line
Opinions remain mixed in the scientific community as to whether intermittent fasting is an effective tool for weight loss and improving overall health. But it is important to remember that it is not for everyone. Fasting is an extreme way to get results and this may or may not suit your personality and lifestyle.
Do you need to fast or intermittently fast to be healthy or lose weight? No. This is just another tool to put in your health box. If you like it, try to fast. It can't be bad getting in touch with your mental and physical hunger.
When using intermittent fasting as a means of weight loss, keep in mind that calories still count. Fasting some days and eating high-calorie junk food on other days cannot result in weight loss.
All of these fasting tools recommend whole foods for the time you are eating. In fact, periods of fasting may simply reduce your overall caloric intake, leading to weight loss. Remember, healthy eating habits are always the foundation of a healthy lifestyle.
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